Lower Body: Squat Variations 2 Video

There are great benefits to combining a lower body workout with cardio exercise. Learn how to do cardio and lower body squat variations properly from a certified trainer in this workout video.

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Keep feet square
Sit into squat
Down & up
Implement cardio phase

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Keith Irace has been a certified trainer for 16 years. He is currently the regional group fitness manager for Equinox Fitness Clubs in southern California and a trainer for iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi. I'm Keith Irace and welcome to Lower Body. Today's exercise is a squat and jump. So we're going to set up a squat, we're going to start to push that squat into some cardio work, and then we're going to do a little jump rope interval and circle on back to the squat. So let's start, first thing is first, by setting up a perfect squat. Your feet are hip distance. Your toes are parallel forward. Your arms come straight out and we start to sit into that squat. Down and up. Good. Down and up. So sink into your hip joints. Let your toes track. Let your knees, rather, track over your toes and we go down. Now here's an option, you start to roll all the way up to your toes at the top of the move. So we go floor, ceiling, floor, ceiling. Good. Keep it going. You have four more here and I'm going to give you options. So remember, you can stick with this if you like. Two more. One more. Now you can jump. You're here, jump, here, jump, eight more. Eight, little power move, seven, up, six, up. Good. Five soft landing, four, up, three, up, two, up, one, up. Walk it out. Who's ready to jump rope? Are you with me? Let's grab it. So I know what you're thinking. Maybe you're not a good jump roper, that's all right. You can pretend to jump rope even if you don't have a rope. Just move along with us. Here we go [DEMONSTRATION]. Here's our interval [DEMONSTRATION]. So we're always very light on our feet. We do not pound the floor when we jump rope and you just keep smiling and breathing, right there [DEMONSTRATION]. Hang in there with me. We have 20 seconds left on this interval folks. Come on [DEMONSTRATION]. Oh yes! I'm feeling it, 10 more seconds. Stay with me. Pick up your pace if you can. Six, five, four, three, two, and one. Good enough. I'll take that. Get rid of your rope. Your feet are hip distance. Right back to it. Arms straight out. Here we go. Down and up, down [DEMONSTRATION]. Back to the toes. Toes and heels, toes and heels, high, low, high, low, finishing it. Eight jumps. Eight, seven, six, five, four, three, two, and one. Walk it out. Great work. I'm going to leave to finish that second jump rope interval. We'll see you back at the gym. This is lower body jump and squat.

Lower Body: Squat Variations 2 Video

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